Beware of Burn Out
Do you ever feel exhausted, empty, unmotivated, defeated, and drained -- emotionally, physically, and mentally? Welcome to burnout.
I’ve been here far more times that I would like to admit as I’m sure you have too. As a corporate executive and an entrepreneur I laugh when I hear the term 9-5 for work hours. For the past 20 years, I’ve never worked the hours of 9-5. It’s been 8-5 or 8-6 or 8-10 even, and all without a lunch break. Let’s not forget the constant email checks before and after those hours that many of us have done or continue to do as well. When did we give our permission as a society to work ourselves to exhaustion??? It doesn’t benefit our health (mental, physical, and emotional), nor does it make us better employees.
As busy professionals we take on many responsibilities at work and in our personal lives. Whether it’s taking a job that has high demands or taking on more than we can handle at any given moment, we end up putting A LOT of stress on ourselves. Before getting defensive and jumping to the mindset of “it’s not all my fault,” you’re right.
Today’s work and life demands are higher than they have ever been and that was before there was a pandemic. Now we’re asked to work more hours, while homeschooling children (if you have any), and doing it all without any breaks. Long commutes which used to be dreadful are now things of day dreams just so we can get an hour break without electronics and without being “on” all the time.
A recent Harvard Business Review study conducted by Jennifer Moss, gathered feedback from 1,500 respondents across varying industries and titles in 46 countries. What they found was that:
89% of respondents said their work-life was getting worse.
85% said their well-being had declined.
56% said their job demands had increased.
55% of all respondents didn’t feel that they had been able to balance their home and work-life.
Only 21% rated their well-being as “good,” and a mere 2% rated it as “excellent.”
So what can we do to stop the burnout? There are a few steps you can begin to take to ease those feelings of defeat and exhaustion.
Acceptance: The first step to fixing any problem is admitting there is a problem and burnout IS a problem. Own that you are burned out and that your current situation is not healthy. This will allow you to begin making some attitude and mindset shifts that are more positive instead of continuing to wallow in the negative.
Detach from Demands: This can be a hard step for many overachievers, but setting boundaries and detaching yourself from demands, whether they be work or personal, is key to getting over burn out.
Begin by scheduling work hours and include time for breaks and meals. STOP eating at your computer! This is a big one I need to work on as well, but our minds need downtime from work and electronics. It may be counterintuitive, but we will be more creative and productive after a break. Plan for the next day before you turn your computer off at the end of your work day. Oh and turn off your computer.
Talk to Your Boss: It may be scary, but having a hard conversation with your boss about your workload can help with burnout. It’s better to have the conversation than allow your work to suffer or look for another job, which is additional stress.
Make Time to do Nothing: Even if you have to schedule it, set at least 15-30 minutes aside to do nothing. Maybe sit and listen to music or just sip some coffee or tea. Let yourself decompress. This is harder if you have kids at home, but maybe try to have them do it as well. Make a game out of it to see who can sit still the longest. You’ll be amazed at how clear your mind is after and how your creative juices begin to flow so much easier.
Take Some Breaths: You had to know I’d throw some yoga breath work in here because it works! When the feelings of overwhelm start, step back and focus on your breathing. One great method is the Box Breath (a.k.a. Sama Vritti in Sanskrit). This involves inhaling through your nose to a count of four, holding your breath for a count of four, exhaling through your nose for a count of four, and holding your breath for a count of four. Try doing at least 5 rounds of this and see how much calmer you feel.
Connect with Family and Friends: Oftentimes burn out leads to feelings of isolation. Reach out to family and friends over virtual calls, text back and forth, or even pick up the phone for an old-fashioned phone call. Sometimes just hearing another’s person’s voice can help us feel less alone.
Burnout is real and it can impact so many aspects of your life. If you’ve tried these tips and still don’t feel better, please reach out to a professional for help. Mental health is important to your well-being and the well-being of those around you. Begin to take care of YOU and you’ll find that you’re more able to care for others and your work in a healthier way.
Need more help relieving burnout? Download these two FREE 7-day meal plans with grocery lists AND recipes and do less when it comes to meal planning.